Sesame-Peanut Tempeh Bowl Recipe
Tempeh, a plant-based protein made from fermented soybeans, is finally getting out there in the world and making its way to the shelves of your corner grocery store. And for good reason: This protein-packed superfood is a master of taking on the flavors it's cooked in, and the end result is a nutty-flavored umami bite of deliciousness. This nutrient-packed dish is a perfect combination of savory tempeh in a delicious sauce paired with warm rice and crisp, tender broccoli and asparagus.
Wellness coach and recipe developer Miriam Hahn brings us this sesame-peanut tempeh bowl recipe and says, "Tempeh has become a staple in my house. I stock up on several packages at once because it can be added to so many things and it usually has a long expiration date so there is no hurry to use it up. I am a big believer in making fresh sauces and this easy peanut sesame sauce is such a good pairing with the tempeh." This recipe not only utilizes some of that stocked-up tempeh, but it also incorporates broccoli and rice for a simple but hearty and nutritious bowl.
Gather the ingredients for this sesame-peanut tempeh bowl
To start our grocery store visit, you'll first want to pick up some tempeh. "You'll find tempeh in the produce area near the tofu. It's sold in a shrink-wrapped package and comes in a variety of flavors. I'm using the original flavor since we are adding lots of seasoning," Hahn explains. "Tempeh by nature is gluten-free but some brands add grains to their tempeh like barley, so you do need to check the label if you avoid gluten."
While you are in the produce aisle pick up some garlic, broccoli, asparagus, lime, and scallions. Then head over to the dry goods area and grab some rice, soy sauce, peanut butter, maple syrup, sesame oil, tomato paste, olive oil, sesame seeds, and red pepper flakes. "You can swap out the peanut butter for almond butter and if you have a nut allergy, you can even use sunflower seed butter," Hahn shares, adding, "I've used white rice here, but any type of rice or grain will be great in this bowl."
Cook the rice and cut the tempeh and veggies
Start by getting the rice cooking. You can use a rice cooker or a standard pot, and simply cook the rice per package instructions. Then cut the tempeh into squares and then again into triangles. Pop them into a medium glass container with a lid. While you have your cutting board out, cut the broccoli into small florets, chop the asparagus into 1-inch pieces, and chop up the scallions.
Make the sauce and marinate the tempeh
Grab a small bowl and using a garlic press, crush the garlic into the bowl. Then add the soy sauce, peanut butter, maple syrup, water, sesame oil, tomato paste, and lime juice. Whisk to blend the sauce so it's smooth and creamy. Pour the sauce over the tempeh and stir to coat it well. Let this sit for 30 minutes or more.
Steam the broccoli and asparagus
We want to lightly cook the vegetables so if you have a steamer basket, pull that out and fill it with your chopped broccoli and asparagus. Set it over a pot with water and bring the heat to medium-high. Put the lid on and steam the vegetables for 3 to 5 minutes or until they are bright green. "We want them slightly crunchy, so this step doesn't take very long," Hahn remarks. If you don't have a steamer, add a couple of inches of water to a medium pot. Bring it to a boil and drop in the vegetables for about 3 minutes, then drain and set aside.
Cook the tempeh and assemble the bowls
After your tempeh has soaked up all of that amazing sauce, it's time to cook it up. Add the olive oil to a medium frying pan and bring the heat to medium. Place the marinated tempeh triangles into the pan and cook for about 4 minutes on each side. "You'll notice the tempeh will brown up and the sauce will get thicker as it cooks," Hahn shares. Then go ahead and grab two shallow bowls. Add some rice to each bowl, then top with the cooked tempeh and vegetables. If there is extra sauce, add that to the tempeh and top the bowl with scallions, sesame seeds, and red pepper flakes. Drizzle a little olive oil over the vegetables if you desire, then enjoy this plant-based bowl of goodness.
- 1 cup white rice
- 1 package (8-ounces) tempeh
- 2 cloves garlic
- ¼ cup soy sauce
- 3 tablespoons peanut butter
- 2 tablespoon maple syrup
- 2 tablespoons water
- 1 tablespoon sesame oil
- 1 tablespoon tomato paste
- juice from ½ lime
- 1 head broccoli
- ½ bunch asparagus
- 2 scallions
- 1 tablespoon olive oil, plus more for drizzling over the broccoli
- 1 tablespoon toasted sesame seeds
- 1 teaspoon red pepper flakes
- Cook the rice according to the package instructions.
- Cut the tempeh into squares, then into triangles and place the triangles into a glass container with a lid.
- To make the sauce, crush the garlic and add it to a small bowl along with the soy sauce, peanut butter, maple syrup, water, sesame oil, tomato paste, and lime juice. Whisk to blend. Pour the sauce over the tempeh and stir to coat well. Let this sit for 30 minutes or more.
- Trim the broccoli into small florets, chop the asparagus into 1-inch pieces, and chop the scallions.
- Add the chopped broccoli and asparagus to a steamer basket that is positioned over a pot of water. Turn the heat to medium-high and steam the vegetables for 3-5 minutes until they are bright green. If you don't have a steamer, add a couple inches of water to a medium pot. Bring it to a boil and drop in the vegetables for about 3 minutes, then drain.
- Add the olive oil to a medium frying pan and bring the heat to medium. Place the marinated tempeh triangles into the pan and cook for about 4 minutes on each side.
- To assemble, place the cooked rice on the bottom layer of a shallow bowl. Add the cooked tempeh, broccoli, and asparagus. Add the extra sauce to the tempeh and drizzle some olive oil on the cooked veggies if you desire. Top the bowl with scallions, toasted sesame seeds, and red pepper flakes.
| Calories per Serving | 1,063 |
| Total Fat | 42.5 g |
| Saturated Fat | 8.1 g |
| Trans Fat | 0.0 g |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 135.3 g |
| Dietary Fiber | 12.4 g |
| Total Sugars | 22.8 g |
| Sodium | 1,938.4 mg |
| Protein | 49.0 g |
